“Barbara”
5 Rounds - Each For Time
20 Pull Ups
30 Push Ups
40 Sit Ups
50 Squats
*Rest 3:00 after each round
General Warm Up
3-5min of Cardio of Choice, then…
3 Rounds
25 Jumping Jacks
:30 Front Plank
Specific Warm Up
3 Rounds - Getting progressively faster...
3 Pull Ups
4 Push Ups
5 Sit Ups
6 Squats
*Rest*
Workout
“Barbara”
5 Rounds - Each For TIme
20 Pull Ups
30 Push Ups
40 Sit Ups
50 Squats
*Rest 3:00 after each round
This workout is meant to be done with kipping pull ups, so if you have the space and pull up bar, the first pull up modification should be to jumping pull ups. If you are doing strict pull ups, cut the reps in half! Many different pull up modifications are in the pull up video.
If, like most, you don’t have this many pull ups, switch it to 10 Body Weight Rows at a level that would allow you to do ~15 or so. Apply the same Idea to bent over dumbbell rows. We’re looking for 10-20 fast reps that aren’t too challenging. Today is about speed!
*This is a very high volume of… everything. First thing to modify is the overall workload. Either keep the reps and do 3 rounds, or do 5 rounds but lower the reps. Either way, this workout will be LONG! If you can hold 3-5 minutes per round, that still comes out to 27-37min when you factor rest time in.
Cool Down
Legs up the wall… forever.
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